| Q&As: Ask the Nutritionist (Last updated: 20 May 2005) If you have a question on supplement, nutrition or training to ask, email to questions@ultimatesg.com |
| Q) What is the difference between MCT and normal fat? Is it beneficial to have MCT in my supplements? A) MCTs are water soluble fats that are digested and absorbed quickly by the intestine into the blood rather than the lymphatic system like normal fat. MCTs are in many ways like carbohydrates but are a much concentrated source of calories. Although they are promoted as a muscle bulker and a body fat reducer, they appear to be of no advantage in aerobic exercise and there is no evidence of them being useful to bodybuilders either. However, MCTs may be useful for medium intensity, ultra-endurance exercise. Q) I read that the more oxygen we take in the more free radicals our body will produce, does that mean that exercising too much is bad for us? A) It was found that the fitter we are, the more effectively we will use oxygen (i.e. less reactive oxygen species we produced from the oxygen we breath in). That means our body actually produced less free radicals over the whole day even though more free radicals are produced during the relatively shorter period when we were exercising. This is why adding some aerobics sessions with resistance training together made a more complete and beneficial training programme than just having one component alone. With higher fitness level, our bodies produce less free radicals. Q) I am saving up to buy a blender, which do you recommend? A) First I recommend you look for one with its cup made of glass rather than plastic. Glass are easier to wash. Secondly, make sure that the bottom of the cup can be opened for the ease of complete cleansing. Third, get one that have a speed fast enough to blend ingredients rapidly and efficiently. Q) I heard that calcium supplement if not absorbed can cause Kidney Stones? Is that true? A) Most people need about 1000mg of calcium daily for healthy bones, teeth and other bodily functions. Calcium is also needed to neutralise excessive acid in the body fluids. Contrary to common belief, calcium is not the main culprit for the formation of kidney stones. It is oxalic acid, a substance found in plants like spinach, beetroot, parsley and tea leaves. Oxalic acid forms insoluble complexes with calcium, making calcium unavailable to the body. Calcium oxalate is the major component of kidney stones. Excessive Vitamin C like from taking several grams a day are also metabolised to oxalic acid. Anyone at risk of kidney stones should have plenty of calcium which bind oxalic acids, taking it out of the intestine via faeces, instead of via the kidneys. This is especially important for those who take lots of food high in oxalic acids. Q) I heard that Glucosamine is made from things like crab and prawn shells, does that mean that eating prawn shell is good for our joints? A) Crustacean shell is indeed the raw materials for glucosamine products. Basically, shell is crushed finely and hydrolysed in acids to produce glucosamine. The product on the left is formulated with crushed prawn shell but I am unsure of the amount needed to get the therapeutic of Glucosamine. It is probably not advisable as the product may contain too much sodium for regular consumption. Another prawn dish that we commonly eat with the shell on is fried prawn fritters from the hawker centre, again this dish is too high in fat. Q) I am confused over so many Whey brands and products. What are the differences between Whey Isolate and Concentrate, which is more superior? A) Whey industry have advanced quite a bit since the old days when Whey is merely removed from the top surface of cheese-making. Today, whey protein are filtered under low temperature to create undenatured Whey with full-health benefits. The longer the time it takes for the raw material to pass through the filtering membranes, the higher the protein content will be in the end product. Generally, a whey end product with protein over 90% pure by weight is considered as isolate. Many consumers in my opinion are overly concerned with isolate and the concentrate issue. The truth is, as long as the whey protein is filtered under low temperature, there is little functional benefits between whether they are isolate or concentrate. High protein Whey Concentrate (80 to 85%) actually contains significantly more health- benefiting Calcium and very minute lactose content that do not cause gastrointestinal discomfort. In fact small lactose content (2-3g) is actually beneficial as they slow down gastric emptying (which may be good since Whey is so "fast" and increase calcium absorption. Many consumers actually overlook another very important aspect of Whey products. After the whey are filtered and spray dried, that should not be not the end of the processing. The Whey powder need to be re-wetted and sprayed another time so that the Whey powder will dissolve instantly when mix with water. This is another costly process and good companies are willing to pay extra even though that will drive up their cost. The end result is a well- instanised whey that have the full benefits of Whey and dissolved perfectly with easy stirring. If the same product also taste great and are affordably priced, I am sure consumers will like it and will continue to buy them. In short, there is a lot more to merely judging from Whey Isolate and Concentrate to determine the quality of a Whey products. Solubility, cost and nutritional profile (e.g. calcium) should also be taken into consideration since the difference in protein content between isolate and a good concentrate is only around 5%. |
| No link to |
Above (Product X): Whey not
instanised properly. Float on top
after being added.
instanised properly. Float on top
after being added.
Above (Product X): After stirring
for 30 seconds vigorously in
125mL of room temperature
water. Lots of undissolved
clumps and globs....
for 30 seconds vigorously in
125mL of room temperature
water. Lots of undissolved
clumps and globs....
Compare this with
Below: ISS
Research....
Complete Whey
Below: ISS
Research....
Complete Whey
| Superb Whey Supplement |
Above (ISS Research Complete
Whey): After stirring for just 5-10
seconds vigorously in 125mL of
room temperature water. No
clumps, no globs, completely
dissolved! Full details below.
Whey): After stirring for just 5-10
seconds vigorously in 125mL of
room temperature water. No
clumps, no globs, completely
dissolved! Full details below.
 |  |  |  |  |
 |
| |
 |
| |
 |
| |
 |
CLICK HERE
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
 |
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|
|